chin tuck exercise

Chiropractic Tip: Posture & Neck Pain

Do you have neck pain and headaches? There is a good chance that you suffer from the number one leading cause which is a “head-forward” posture.

Our chiropractor at Legacies Health Centre in Surrey BC shows you in 2 minutes why this is such a problem, and how to remedy it by starting with a simple exercise: the Chin Tuck.

At Legacies Health Centre, our goal is to get you better as soon as possible. If we can help you further, please call our clinic and schedule an appointment at 604-591-5569. We offer FREE consultations with our chiropractors, and direct bill insurances, so you can be assured you are receiving care at the lowest cost.


How are we helping?

This is a question we recently asked our patients recently in Surrey: How are we helping you?

Did you know Legacies Health Centre in Surrey is the ONLY clinic in Canada with a Lowest Cost Guarantee?

Legacies Lowest Cost Guarantee

Are you in pain? We can help! Whether you visit our Surrey clinic or not, get started with this FREE gift today!

Stop Pain Now


Car Accident Treatment in Surrey BC

RMTs are being suckered into jobs by “low rent”…

If you’re smart, you have to first be asking whether or not this is just another sales pitch, right?  Well it’s not.  This article is all about helping the next generation of RMTs avoid the pitfalls of starting a career.  The following advice is intended to simply help RMTs make good informed decisions when interviewing for a new clinic.  Being in the industry for so long, we have seen many “deals” struck with RMTs that hinge just on “low rent”. Many of these deals bind the RMT into a situation where they wish they asked a few more questions before signing a contract.  Low rent doesn’t mean much if it doubles in six months, or if there are no patients coming through the door!  Here’s some straight-forward advice that if you speak with a seasoned RMT, I’m sure they would agree:

  1. Don’t take the first job offer you get! Realize as an RMT, that there are over 100 clinics in the Lower Mainland looking for your expertise. You should weigh your choices.
  2. Before you start looking for a clinic, ask yourself what does your “dream career” looks like.  Make a list and describe this. For example, do you want diverse cases and to be challenged or just want to be doing relaxation massages? Do you want the business-side to be taken care of, or do you want to also be collecting payments, issuing receipts, bookkeeping, and most importantly be responsible for marketing? What’s the “culture” of the clinic? Do you work alone or on a team? … spend some time doing this and you will develop YOUR interview questions when you meet the clinic owner.
  3. It’s not about the Rent!  This is such a mind-block for so many RMTs out there.  Anyone in business will tell you, it’s not about how much your expenses are, its all about how much you make at the end of the day.  Please remember this.  So many RMTs simply evaluate clinics solely on “rent”.  But would it matter to you if you paid 30% rent if you were only 50% booked? Or would you rather pay a clinic 40% and be 100% booked? Yes, a no-brainer.
  4. Next question: what does the rent you pay get you? This is such an important question. For example, a rent at 30% may just get you a room, a table, and linens. Maybe reception is limited, and you have to do your own laundry, money collections and invoicing, and your own billings and bookkeeping. However, maybe a clinic that pays a higher rent, such as 40%, includes virtually everything for you such as laundry services, better equipment, bookkeeping, a full-time office administrator, night-before reminder calls to patients, … My point is, EVALUATE why rent may be higher, and ask “what does this give me?”.  All of those things do cost money anyways.  If you had to do your own laundry for example, what is that cost (not to mention the cost of your time at $120/hr)?
  5. Ok, one last thing on “rent”… Be sure to ask how rent changes over time. I’ve met so many dissatisfied RMTs tell me that they started at a clinic for such a low rent, only to find that their rent increased every 6 months or so. One person recently told me her rent doubled in just 6 months! This is a common strategy out there (I deplore!) that some clinic owners attract new RMTs with a crazy low rent, then let the RMT develop a practice, and once they are busy, hike the rent. I hate this because it totally takes advantage of the RMT who now relies on this income and has often spent such efforts trying to build their practice.
  6. Marketing: ask the clinic owner how they get their new patients. Many clinics out there do “word-of-mouth” marketing, and have virtually little to no budget.  For some small clinics, this system may work ok, but you may also find the clinic has developed a system to “equally share new patients” which may be a warning sign to you. If the clinic is “equally charing new patients” than this indicates that new patients may be a bit of an issue for this clinic. You can expect to take a while to develop a practice in a a clinic like this, because new patients are a high commodity here.  However, often a clinic that has a marketing budget and good systems developed to acquire new leads will not have this problem, and essentially has developed a demand for their services.  Where there is an abundance of new patients, you can expect to develop a practice very quickly.
  7. Finally, my last tip here is this: before you commit to a clinic, step back and look at the “big picture”. Will this clinic fulfill your “dream career”? What opportunities will this clinic offer you as your career progresses? You should think about your career as a “beginning”, not the “end”. Studies have shown that satisfaction in a career is linked to continual growth and personal development.

This information has been provided by Matt Furlot, RMT and Clinic Founder at Legacies Health Centre, in BC Canada.  Matt has been in the industry for 20 years, and has taught at several Massage Therapy Colleges, UBC Masters Physiotherapy Program, International Health Professional Symposiums, and runs a company called Health Med Mastery that supports the business education of healthcare professionals.

physiotherapy surrey bc

Hip Instability & Pain

Hip pain, back pain, and pain in the butt can all be commonly caused by hip instability.  Watch this 3-minute video by our physiotherapist at Legacies Health Centre and learn why it happens, what causes it, and how to stop this common dysfunction.

This is a common problem for runners, and for people who sit the majority of their day.  Learn how to stop this hip pain with just 2 simple exercises that you can do at home, starting today. Our physiotherapists at Legacies Health Centre see a wide variety of muscular imbalances and injuries, and have great experience with conditions causing pain in the hip and low back.

Legacies Health Centre has 2 clinics in Surrey BC to serve you better!  With locations at Nordel and South Surrey, our team is here when you need us.

Call us today at 604-591-5569 for further assistance.


Chiropractic Tip: Neck & Shoulder Pain

Prevent Common Neck and Shoulder Pain

Prevent common neck and shoulder pain with this simple technique from our chiropractor, Dr. Palmar.  In just 2 minutes, Dr. Palmar describes what Upper Cross Syndrome is, why it happens, and how to prevent it.

Upper Cross Syndrome is seen in the majority of our society, and will cause a slouched posture leading to headaches, neck pain, and back pain.  Is this you?  Watch this quick video and start living a healthier and pain-free life today.

Legacies Health Centre is a multidisciplinary team of health professionals with 2 locations in Surrey: Nordel Crossing and Southpoint Exchange.  The clinic offers easy access to highly qualified physiotherapists, chiropractors, massage therapists, acupuncturists, kinesiologists, and naturopathic physicians.  Working as a team, they share your goal of getting you better, faster.  Legacies Health Centre is the only clinic in Canada to have a Lowest Cost GuaranteeCall today at 604-591-5569 for help.


Easy Remedy for Shoulder Pain and Dysfunction

Do you suffer from shoulder pain due to an injury?  Maybe you have developed neck and upper back pain because of it?  Or headaches? Has your shoulder mobility decreased?

This easy remedy will help restore normal mobility of your shoulder, decreasing pain and muscle tightness.  Armin Ghayyur, physiotherapist at Legacies Health Centre in Surrey BC, demonstrates how in this short video below:

This is one of the most common dysfunctions of the shoulder which leads to pain, tightness, and a decreased range of motion.  Start with this simple exercise, 3x/day and for 15 repetitions each time, and watch your mobility increase as your pain and dysfunction gradually disappears.

For more assistance, contact our clinic today at 604-591-5569, and schedule your appointment with one of our expert physiotherapists.

Legacies Health Centre has 2 locations to serve the communities of Surrey and Delta BC.

Have you stopped running because of an injury? At Legacies Health Centre in Surrey BC we see a wide range of injuries that limit people from the activities they love – including running. When your recreational activities stop because of injury, depression can soon set in, making a comeback all that much harder. Exercise releases serotonin and dopamine (the “happy” hormones), and greatly affects our mood and motivation when these levels drop.

So what can we do?

  1. Well, as “Dory” from Finding Nemo has taught us, “just keep swimming” – or just keep moving in our case. Maybe you can’t run, but can you walk? Maybe you can’t walk, but can you swim? Maybe you can’t swim, but can you push your own wheels in your wheelchair? Our bodies NEED to move, and no matter what it looks like, movement will get you back on the road to recovery.
  2. Get treatment. Recovery times can be decreased dramatically with quality treatment. At our facility in Surrey, we can often get people back to their optimal-selves again in half the time, which for some people means months or even years sooner than if they did not receive therapy. Work with your doctor and a team of quality practitioners and put this injury behind you.
  3. Watch what you feed yourself… When you are in pain, you will reach for those comfort foods, often containing sugars to get that dopamine response you are now missing from exercise. But this can quickly become a slippery slope, and weight-gain can lead to more depression and physical pain. It is very common for people with injuries to gain weight because of this, making the battle to come back even harder.  It’s important to remember, even when you are in pain, that you have a choice.

Running with an Injury, Surrey BCTo assist you further, here is a gift and a helpful link!

  1. “Stop Pain Now!” is our 7-Part Online DVD set to help you conquer chronic pain with no medications and using techniques that have zero cost. Regularly $136, now at no charge!
  2. Dr Shalviri’s 8-week Weight-loss Program has been internationally acclaimed as creating a lasting lifestyle change simply through understanding foods and making healthy choices. With recipes you make from your common grocery, Dr Shalviri walks you through what may be your greatest 8-week life journey to better health.

Healthy Gardening Tips

It’s that time of year again when we start seeing an increase of low back and shoulder problems at Legacies Health Centre.  Gardening season is upon us, and it’s a time when the body can be challenged with new activities and postures.

Take a moment to read this article adopted from the CDC, which gives the top gardening tips based upon the most frequently occurring gardening health challenges.

Click here for Gardening Health Tips.

Gardening health tips by Legacies Health CentreDo you have seasonal allergies?  Nothing seems to help?  Many people suffer with seasonal allergies and struggle to find remedies that don’t leave them “fuzzy-headed”.  At Legacies Health Centre, our naturopathic physicians administer a special treatment that boosts the body’s immune system, which increases your natural resistance to allergies.  For many people, this is a game changer.

Click here for more information on Naturopathic Allergy Remedy.


watermelon and basil water (1)

Healthy Mother’s Day Ideas from Legacies Health Centre

A little bit of thought and some planned quality time are sure to create a memorable Mother’s Day. Here are two simple and inexpensive ideas to add a theme of “health” into your plans for Sunday:

  1. Go for a walk. Walking is one of the simplest forms of exercise, and something most everyone can do at their own pace. A good walking pace is one that you can carry-on a conversation, which your mother will of course value. Walking helps lower blood pressure, helps prevent type II diabetes, and will help your mom reduce her risk of getting osteoporosis. Natural endorphins are released when you walk, as well as dopamine – the body’s “happy hormone” – so you are sure to create a happy memory here!
  2. After your walk, it’s time to hydrate. Here is an easy recipe that is sure to score you points!

Pressed Watermelon with Basil Water *

watermelon and basil water (1)Ingredients

  • 4 cups red or yellow seedless watermelon chunks (about 1/4 large melon)
  • 6-8 large basil leaves
  • Pinch of sea salt
  • 1/4 teaspoon white wine vinegar
  • 4 cups chilled water


Combine watermelon chunks and basil leaves in a colander placed over a large bowl. Using a metal ladle or spoon, press watermelon to extract as much juice as possible. (The remaining pulp should be fairly dry.) Season the juice with sea salt and white wine vinegar, and strain through a fine-mesh sieve into a large pitcher. Add 4 cups chilled water, stir, and serve.

Nutritional Information

Calories per serving: 46
Fat per serving: 0.0g
Saturated fat per serving: 0.0g
Monounsaturated fat per serving: 0.0g
Polyunsaturated fat per serving: 0.0g
Protein per serving: 1g
Carbohydrate per serving: 12g
Fiber per serving: 1g
Cholesterol per serving: 0.0mg
Iron per serving: 0.0mg
Sodium per serving: 44mg
Calcium per serving: 18mg



To all our moms out there, have a wonderful Mother’s Day!

P.S.: Don’t forget the flowers 😉

P.P.S.: Does your mom have an injury that is preventing her from walking?  Call our clinic 604-591-5569 and ask for one of our expert practitioners.  We have a Lowest Cost Guarantee and Senior Discounts to keep the cost very low.

self massage headaches

Self Massage Technique for Headaches

Do you suffer from headaches or neck pain?  Maybe it is aggravated from computer work or driving?  We asked our Registered Massage Therapist (RMT) at Legacies Health Centre in Surrey / Delta BC to help us with this problem.

This video will show you a simple self massage technique to remedy your tight muscles that are causing your headaches or neck pain.

Try this technique, 2-3 times a day, and notice a decrease in those headaches and neck pain.  It’s that simple!

If you need more assistance, and require the expertise of a Registered Massage Therapist (RMT) in Delta or Surrey BC, please call our clinic: Legacies Health Centre, at 604-591-5569.  We cam help!